Whether we like to believe so or not, our fitness goals and the way we look and feel, hinge primarily on the foods and beverages we consistently eat and drink to fuel our bodies.  After years of experimentation, I credit somewhere between 60-80% of how I lookand feel—and perform and recover, athletically—to what I eat and drink.

If I am training like a machine but consistently eating the Standard American Diet comprised of heavily processed foods and/or foods that are loaded with ingredients such as refined sugars, bad fats, and preservatives, I do not get anywhere near the same overall results as when I don’t train as much but consistently “eat clean.”

But wait, what the heck does “eating clean” even mean?  Does non-greasy and tasteless food come to mind?  If so, you’re wrong! If you type “what is clean eating” in a simple Google search, each of the search results could lead you to as many different opinions.  Each one seems to provide fairly basic principles to eating clean, but these principles tend to be widely varied and are all too often interpreted in different ways.  Then, the principles get applied differently leading to you become more confused and exasperated than you were before you made an attempt to learn! No fun.

Well take a second to inhale a deep breath.  Relax.  If you are ready to boil this seemingly complex and frustrating topic down to some simple, easy-to-follow principles with me (not to mention, help you look and feel better than you have in years), then read on.  Instead of trying to figure out what clean eating is, let’s just start by looking at what clean eating is not. Here are the easy things to avoid:

• Refined Sugars: Obvious offenders include items like non-diet soda, doughnuts, candy, and ice cream. Food labels do not distinguish between naturally occurring sugars (such as those in milk, fruits, and vegetables) and added sugars which are added in by food manufacturers.  In other words, take care to check ingredients on the food label for things like high fructose corn syrup, corn sweetener, almost any ingredient that has a “syrup” derivative or a word that ends in “ose” (e.g., fructose, sucrose, etc), among others.  They are all sugars. Also, be suspicious of the great many foods labeled “fat free” as they tend to have much higher levels of added sugars to enhance the taste.
• Chemically-altered Fats: Not all fats are evil; the key is to know the bad from the good, and eliminate or significantly reduce the consumption of the bad ones.  Save yourself some future hospital visits by checking the ingredients on the food label for anything listed as “partially hydrogenated”, “hydrogenated”, and “trans fat”.  These fats can be found in nearly every processed food product in a grocery store. Research shows these fats to be the “Big Three” when it comes contributing to advanced aging, inflammation of joints and tissue, and many cancers. They also facilitate increased oxidation and free radical damage in our bodies and disrupt cell membrane function.  I believe fats derived from certain animals, nuts, and oils tend to be good fats and are a very important source of nutrition (read below for specific foods).
• Deep Fat Fried Foods: Enough said.
• Processed Foods: Any food laden with chemical additives needs little explanation and should be avoided.
• Artificial Ingredients: Food ingredients that look and sound like something you read in your high school or university chemistry text book (or, if you didn’t take chemistry: ingredients you still cannot pronounce after a few reads)
• Alcoholic Beverages: If eliminating alcohol from your lifestyle is not desired, try to enjoy it sparingly. I generally stick with a glass or two of red wine every now and then. And while I love a good Belgian ale, I have pretty much eliminated beer from my diet.

Following any or all of these principles will put you on a fantastic path to clean eating—especially if you are starting from a base of having little to no regard for your food and beverage intake.  The key is consistency.  If you have the courage to make some positive changes and commit to them, I guarantee that in a very short period of time you will start reaping the benefits such as improving your general health, energy levels, weight control, and minimize the risk of devastating ailments such as heart disease, diabetes, cancer, arthritis, and other diet-influenced conditions.  For me, I start noticing positive differences in how I feel in as little as a week, and positive differences in how I look in as little as 2-3 weeks.

Now that you know what not to eat, let’s take a look at some of the good stuff.  After several years of experimentation and testing on myself, and also analyzing years of medical research, here are some basic staples found in my shopping cart:

• Meat & Fowl: I prefer organic, grass-fed red meats and fowl.  If you want to reduce costs or do not have access to a market that sells this option, look for lean cuts of meat and try to avoid mass-produced ranch animals. And yes, I love bacon!
• Fish: Always look for “wild caught” fish (I will go out of my way for this) and avoid the nasty “farm-raised” options whenever possible. I try to eat fish (generally wild-caught salmon or cod) at least 3 times per week.
• Eggs: Organic chicken eggs which tend to have substantially higher levels of Omega-3 fatty acids than conventional alternatives.
• Fruits: I eat lots of fruits. Organic blueberries, strawberries, blackberries, and raspberries are my favorites.  Almost all berries are great for you.  Apricots, figs, pears, peaches, apples, prunes, cherries, grapefruit, and apricots are other great options.  If you are purchasing fruit with soft, edible skin, make a concerted effort to get organic because they have a substantially lower (if any) risk for consuming toxic pesticides. No amount of washing can effectively remove the toxins.
• Vegetables: I prefer organic and in-season veggies when possible. Some of my staples include: broccoli, carrots, cauliflower, garlic, onion, bell peppers, spinach, peas and squash.  Other fantastic options include: kale, Brussels sprouts, avocados, beets, and eggplant.  Enjoy it all raw, steamed, grilled, sautéed, or baked.
• Nuts & Seeds: Walnuts, almonds, pine nuts, and pistachios are staples for me which I use as a healthy snack and additions to a recipe.  Hazelnuts, flaxseeds, sunflower seeds, macadamia nuts, pumpkin seeds also are great options.
• Oils: Extra Virgin Olive Oil (which says, “First Cold Press Only”) and macadamia nut oil are two of my favorites.
• Green & Herbal Teas and Water. I prefer loose-leaf teas and I generally prefer tap water over bottled water at home; bottled water only if I am in transit locally or if I am traveling abroad. If you’re chugging a Dasani (Coke product) or Aquafina (PepsiCo product), you are essentially getting a filtered water from a local municipal source.  Is it worth paying up for that?
• Spices & Herbs: A brilliant way to add some robust flavor to any dish while getting another fine source antioxidants.

A few more important points of note:

• Grains: There are two staunch camps on grains: 1) it is evil and should be avoided; and 2) Eat whole grains.  I see both sides of the argument and am still experimenting with the first.
• Dairy: This is another topic that is hotly debated and many programs have differing opinions on whether to include it in your program or not. Personally, I sparingly use dairy.  I like a little cheese on certain dishes every now and then and I often use Greek yogurt as a base for certain dips or condiments.
• How Much Should I Eat?: Don’t count calories or meals.  If you are eating the right things and avoiding the wrong things, simply eat until you are satisfied…NOT until you feel full!  Your body will tell you when it is time to eat again.  As you grow into new habits, you will start knowing approximately when these times will be.
• Consistency: This cannot be stressed enough.  Enjoying indulgences is perfectly normal so just try to keep them to a moderation—and keep the moderation in moderation!  Your gains are going to come from what you do most of the time; one meal—or one day even—is not going to break you.

So there it is—a fantastic primer on the basics of clean eating; give it a shot!  If you’re hesitant, try making just one (clean) change and build some momentum and then add more.  See and feel the results.  Most importantly, remember that eating clean is not some unsustainable fad diet that will leave you frustrated and hopeless.  It can be enjoyed with real food.  It can be enjoyed in a restaurant, on the road while you travel for business or leisure, and in the confines of your own home.  It is rooted in sustainable, timeless principles and is something you can live and enjoy every day for the rest of your life while reaping many life-sustaining benefits.  If you have questions, feel free to drop a note. If you decide to make some changes, let me know and better yet, share the results here on the page! Enjoy.